CrossFit Workouts

Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon Light weight for Dax!!
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Anteus with awesome dumbbell snatches! Conditioning Partners alternate whole rounds for time and complete four rounds each of: Row 250 Meters Kettlebell or Dumbbell Single-Arm Push Press (24/16kg) x 5 reps each arm Goblet Squats (24/16kg) x 10 reps Run 300 Meters Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a 300 meter run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 300 meter run.  
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CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) Big Jim putting on an L-Sit Clinic from gymnastics day last week! Strength Every 3 minutes, for 15 minutes (5 sets): 20 Dumbbell Walking Lunges (heavy) 20/15 Ring Dips List modification used, if any, and how sets were broken up in comments Conditioning In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of: 20 Kettlebell Swings (24/16 kg) 15 Wall Ball Shots (20/14 lbs)
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Mobility: 10:00-10:30am That’s a lot of people whose name begins with the letter “J” in one class! Strength Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Shoulder Press Station 2 – Toes to Bar (Nothing to track for TTB. Use time to practice variations and new modifications, where appropriate.) Shoulder Press (3-5 reps @ 20X1) If you make 5 reps, increase the load until you establish a strong 3RM for today. Goal is to start with 5, and end with strong set of 3 reps!   Conditioning Complete as many rounds and reps as possible in 8 minutes of: 10 Thrusters (115/85 lbs) 15 Pull-Ups 50 Double-Unders Thrusters should be done in more than 2 sets Single-Under Modification = 100 reps  
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CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track) (Click here to go to the Endurance WOD) Emily looking strong with her Bulgarian Split Squats!   Strength Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Power Clean Station 2 – Weighted Pull-Ups Power Clean (1.1.1.1) Rest 10 seconds between singles Weighted Pull-ups (2-3 reps @ 21X0) Conditioning Three rounds for time of: 10 Power Cleans (155/105 lbs) 10 Burpee Box Jumps (24″/20″)  
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